Pro-Metabolic Diet Guide: What to Eat & How to Do It

Put simply, metabolism is the process your body uses to convert the foods you eat into energy. It involves thousands of chemical reactions, all controlled by specific proteins. 

The process begins when you eat and your digestive system uses enzymes to change the food into forms your body can use. Carbohydrates become simple sugars, fats become fatty acids, and proteins are broken down into amino acids.

These compounds are then absorbed by the blood and delivered to cells, where they can be used as sources of energy. Sometimes this energy is released for use, and sometimes it is stored to be used later. The tissues that store energy are mainly found in body fat, muscles, and the liver.

This is the speed of your metabolism at the cellular level. Also known as calorie expenditure, it represents how many calories your body burns within a set amount of time.

There are actually various types of metabolic rates. For example, your metabolic rate when you are sleeping or fully resting is known as your basal metabolic rate (BMR). Even though you may be at rest, there are still lots of reactions going on in your body to support your heart rate, your breathing, the maintenance of your body temperature, etc.

There are certain factors that can affect your rate of metabolism.

• Some hormonal disorders can slow your metabolism down. So can aging – partly because older people tend to move around less, but also because certain bodily functions become less efficient as we age.
• But there are other factors that can actually increase the metabolic rate. One of these is body size – larger people naturally burn more calories. The same effect is seen in people with a larger amount of muscle mass.
• Cold weather can cause an increase in metabolism, too, as the body burns calories in working to keep you warm.
• Most importantly, perhaps, your rate of metabolism is influenced by how much you move. There are even studies that show that just 45 minutes of vigorous activity can raise your metabolic rate for 14 hours – a real incentive to hit the gym or to be active.
• Plus, of course, a healthy, balanced diet – rich in nutrients – is essential for metabolic health. 

People with a  good metabolism tend to burn a lot of calories and are less likely to gain excess weight. In some cases, a fast metabolic rate can actually make it difficult for people to gain weight even when they want to.

Other indications of good metabolism include an increased appetite, a strong libido, and having lots of energy.

Weight gain without intending to gain weight is one of the most obvious signs of poor metabolism. This extra weight often appears around the middle, especially in older people (hence the phrase “middle-aged spread.”)

A sluggish metabolism may also cause gas or bloating and hormonal imbalances – sometimes leading to dry skin or thinning hair. It may even trigger imbalances in blood sugar levels. 

Other signs include a low sex drive, depression, insomnia, and a weakened immune system. People with a slow metabolism may also complain that they can’t lose weight no matter what.

The thermic effect of food (the number of calories burned while your body digests and processes it – known as TEF) represents approximately 10% of your expenditure of calories. 

TEF has been found to be at its highest in the morning, especially within the first few hours of waking. So to get the most benefit from this, it makes sense to consume more calories early in the day. 

Eating within 60 minutes of waking up can also help with blood sugar control and signaling to your body that it is nourished and fed.

If you aren’t hungry when you wake up, try a small snack or even a small smoothie or mug of bone broth.

Caffeine can give your metabolism a boost and studies have shown that coffee can increase the metabolic rate by between 3 and 11%. 

Most pro-metabolic experts emphasize that caffeine should not be consumed on an empty stomach.

Drinking coffee with an empty stomach (defined as two hours before or after you eat) is not recommended. This is because it may have a negative impact on blood sugar levels, not to mention the fact that it is also a common cause of acid reflux and can leave you feeling jittery.

If you can’t tolerate food in the mornings, then at least try a Protein Coffee to help add some nutrition early in the day. Or, go with my Herbal Coffee recipe or my list of the best Decaf Drinks at Starbucks to avoid caffeine altogether.

The point is that for a Pro Metabolic approach, you wait to consume any caffeinated beverages until after you have eaten breakfast.

Think of your metabolism as the fire that runs your body’s processes. You have to tend to your body’s fire with fuel (food). If you go too long without fueling your body, then the fire may dwindle.

Of course, portion control matters too and it would be counter-productive to eat large quantities of food every few hours. The aim should be to eat three main meals a day, plus two nutritious snacks. You may also want to incorporate an Adrenal Cocktail or two every day on a pro metabolic approach.

You may also want to try incorporate the Ray Peat Carrot Salad 1-2 times a day to help with your hormonal balance and digestive health.

For a list of healthy snacks, don’t miss my list of the best gluten-free and dairy-free snacks.

You may also want to check out my article on the dangers of intermittent fasting for women for more information on why women in particular need to eat often with enough calories to fuel energy levels and hormone balance.

One rather surprising element of the pro metabolic diet is ditching polyunsaturated fats (PUFAs) in favor of saturated fats. Although there is no real medical evidence to support it, the rationale is that saturated fats are more stable than polyunsaturated fats and have the necessary fatty acids to support the metabolism. 

Polyunsaturated fats, on the other hand, are believed by some to actually slow down metabolism and put the brakes on fat burning. Foods high in polyunsaturated fats (and which may need to be avoided on a pro metabolic diet) include walnuts, flax seeds, fatty fish, and sunflower seeds.

Nutritious sources of saturated fats include coconut products like unsweetened coconut flakes and coconut oil, grass-fed meat, and grass-fed whole milk yogurt.

The pro-metabolic diet endorses the avoidance of refined grains. That means cutting down on things like white bread, pizza, and pasta. Learn more about the potential health benefits of a grain-free diet for humans.

This is because refined grains take very little calorie expenditure to digest. The process of digesting whole grains, however, is more complex and your metabolism becomes a lot more active in the process. 

Good examples of whole grains include whole oats, whole wheat (only choose foods labeled “whole wheat” rather than just “wheat”), buckwheat, barley, quinoa, and brown rice.

Note that not all whole grains will be suitable for everyone, as some – particularly wheat, barley, and rye – contain gluten. These would need to be avoided by anyone with a sensitivity to gluten, or those suffering from Celiac disease.

If you are not sensitive to them, good quality dairy products can play an important part in the pro metabolic diet. While medical research into the value of milk has not drawn any clear conclusions, it seems that foods like cheese and yogurt can be particularly beneficial to metabolic health. 

A separate study found that people who consume lots of dairy products may even experience better fat oxidation and be able to consume more energy without a subsequent gain in weight, compared to those whose diets are low in dairy products.

Protein has been shown to have a significant effect when it comes to boosting metabolism. That’s because the TEF (thermic effect of food) is greater after eating protein than other energy sources like fats and carbohydrates.

Studies have shown that eating foods high in protein can boost metabolism by an impressive 20 to 30%. A diet rich in protein also helps with the maintenance of muscle mass – another important factor in supporting a healthy metabolism.

Eating protein with your carbs rather than eating carbohydrates alone will also ensure a steady release of sugar into the bloodstream. This will prevent the “sugar crash” that is often associated with carb-rich foods.

While fats are another important nutrient, remember that many protein sources also contain fats. This means that you will need to take care that you are not consuming fats from too many other sources alongside your protein.

Some of my favorite protein-rich recipes include my Strawberry Protein Smoothie made with paleo protein powder, Overnight Protein Oats, Costco Stuffed Salmon, and Hibachi Shrimp with Yum Yum Sauce.

Did you know that poor sleep can disrupt your metabolism and increase your chances of gaining weight? Studies have shown that your metabolic rate may decrease by as much as 2.6% if you only average around four hours of sleep per night for five consecutive days.

Learning to manage your stress and take care of yourself are fundamental to getting a good night’s sleep. Explore different techniques to relieve stress, including exercise, deep breathing, meditation, yoga, and more. 

You may also like my article with holistic health tips and natural ways to increase energy. I personally love to go for long walks and do some light pilates or yoga (see my article on pilates for beginners).

I personally take this electrolyte supplement that I add to my water. A lot of people in the pro metabolic world like these Trace mineral drops.

Learn more about an adrenal cocktail benefits.

• Cooked vegetables
• Ripe seasonal fruits
• Raw carrots
• Eggs
• Whole dairy, if tolerated
• Fish and shellfish
• Liver and organ meats (can take a supplement)
• Coconut oil
• Butter or ghee
• Legumes, nuts, and seeds (all good sources of protein)
• Chili peppers (may help you burn 50 extra calories daily) 
• Ginger (enhances the thermic effect of food) 
• Apple cider vinegar (a good fat burner) 
• Adrenal cocktail

And don’t overlook good old water! In addition to being essential for hydration, drinking water has been shown to boost metabolism by up to 30%! 

Because the pro metabolic diet is pretty new and doesn’t have a ton of science to support it, it can be hard to find quality resources to learn more. Here are a few trusted resources that I found:

• How to Heal Your Metabolism: Learn How the Right Foods, Sleep, the Right Amount of Exercise, and Happiness Can Increase Your Metabolic Rate and Help Heal Your Broken Metabolism by Kate Deering
• Hormone Healing RD Instagram account
• Jessica Ash Wellness Instagram account
• Real Food Gangstas Instagram account